When you have time for just one stretch…
Happy Thursday! Here’s an anecdote, an exercise and an inspiration.
Anecdote: A few weeks ago, my kids’ bedtime had come and gone. They were yelling at each other. I was yelling at them to knock it off and finish homework already. And my 9-year-old asked if we could go outside to calm down. So we did. He’s been taking breaks for fresh air, and doing some of his homework outside, ever since.
Exercise: This is a combination of downward dog and prasarita padottanasana, aka wide-leg forward fold, and oh, how I love it. It lengthens the spine and opens the hamstrings, hips and shoulders. I’m wearing yoga clothes in the video, but you can bust it out anywhere as long as you have room to move in whatever you’re wearing.
Some alignment tips:
Spread your feet wide — experiment with the distance to see what feels best, and vary the distance from time to time.
Come up onto your fingertips and walk them away from you. This will create traction throughout your spine. If it’s hard for you to reach the floor, you can place your hands on an elevated surface like yoga blocks, books or a chair. In this case, you might be more comfortable setting up the hands first and then walking the feet back until you feel the spinal traction.
Lean back into your heels, and pull the hips back over the heels.
If your hamstrings are tight or injured, it is fine to bend the knees.
You should have a slight U-shaped curve in your low back. If you cannot do this, bend your knees until you can.
Imagine softening in between the shoulder blades and an opposing force where you lean back into the heels and forward into the fingertips to lengthen the whole back side of your body.
Don’t forget to breathe!
Hold 20-30 seconds, or as long as you like.
Note: This stretch works a lot of the main muscle groups in flexion/ on the back of the body. Stay tuned for some quick hits for extension/ the front.
Inspiration: If you’re a parent, grandparent or caregiver, I highly recommend the new book “Hello, Cruel World! Science-Based Strategies for Raising Terrific Kids in Terrifying Times.” The only other parenting book I love as much is Melinda’s first, “How to Raise Kids Who Aren’t Assholes.” And her Substack Now What is fabulous. “Hello, Cruel World!” eased a bit of my anxiety and gave me so many practical strategies as the mom of two tweens. I listened to the audio version, then ordered a hard copy to keep as a reference. My sister also found it useful as the mother of a toddler. These times are terrifying, and I’m grateful for the guidance.